Free Swimming Workouts for Beginners and Advanced Swimmers by Kiefer®
Swim Workouts
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June 18, 2018
Looking for some free swimming workouts? Whether you're an absolute beginner or advanced swimmer, we've got you covered. Scroll down below and click on beginner, short, or long to find the swim workout that works for you.
Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Don’t have a base set yet? Check out this post on how to get started today!

2020 Free Swim Workouts
January 2020
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout: Beginner | Short | Long
- Week #3: Swim Workout: Beginner | Short | Long
- Week #4: Swim Workout: Beginner | Short | Long
February 2020
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout: Beginner | Short | Long
- Week #3: Swim Workout: Beginner | Short | Long
- Week #4: Swim Workout: Beginner | Short | Long
March 2020
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2: Dryland
- Week #3: Dryland
- Week #4: Coming Soon
April 2020
January 2019
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout: Beginner | Short | Long
- Week #3: Swim Workout: Beginner | Short | Long
- Week #4: Swim Workout: Beginner | Short | Long
- Week #5: Swim Workout: Beginner | Short | Long
February 2019
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout: Beginner | Short | Long
- Week #3 Swim Workout: Beginner | Short | Long
- Week #4 Swim Workout: Beginner | Short | Long
March 2019
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout: Beginner | Short | Long
- Week #3 Swim Workout: Beginner | Short | Long
- Week #4 Swim Workout: Beginner | Short | Long
April 2019
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout: Beginner | Short | Long
- Week #3 Swim Workout: Beginner | Short | Long
- Week #4 Swim Workout: Beginner | Short | Long
- Week #5 Swim Workout: Beginner | Short | Long
May 2019
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2: Swim Workout: Beginner | Short | Long
- Week #3: Swim Workout: Beginner | Short | Long
- Week #4: Swim Workout: Beginner | Short | Long
June 2019
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout: Beginner | Short | Long
- Week #3 Swim Workout: Beginner | Short | Long
- Week #4 Swim Workout: Beginner | Short | Long
July 2019
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout: Beginner | Short | Long
- Week #3 Swim Workout: Beginner | Short | Long
- Week #4 Swim Workout: Beginner | Short | Long
August 2019
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout: Beginner | Short | Long
- Week #3 Swim Workout: Beginner | Short | Long
- Week #4 Swim Workout: Beginner | Short | Long
September 2019
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout: Beginner | Short | Long
- Week #3 Swim Workout: Beginner | Short | Long
- Week #4 Swim Workout: Beginner | Short | Long
October 2019
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout:
- Week #3 Swim Workout:
- Week #4 Swim Workout:
November 2019
- Week #1 Swim Workout:
- Week #2 Swim Workout:
- Week #3 Swim Workout:
- Week #4 Swim Workout:
December 2019
- Week #1 Swim Workout:
- Week #2 Swim Workout:
- Week #3 Swim Workout:
- Week #4 Swim Workout:
December 2018
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout: Beginner | Short | Long
- Week #3 Swim Workout: Beginner | Short | Long
- Week #4 Swim Workout: Beginner | Short | Long
November 2018
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout: Beginner | Short | Long
- Week #3 Swim Workout: Beginner | Short | Long
- Week #4 Swim Workout: Beginner | Short | Long
- Week #5 Swim Workout: Beginner | Short | Long
October 2018
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout: Beginner | Short | Long
- Week #3 Swim Workout: Beginner | Short | Long
- Week #4 Swim Workout: Beginner | Short | Long
September 2018
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout: Beginner | Short | Long
- Week #3 Swim Workout: Beginner | Short | Long
- Week #4 Swim Workout: Beginner | Short | Long
- Week #5 Swim Workout: Beginner | Short | Long
August 2018
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout: Beginner | Short | Long
- Week #3 Swim Workout: Beginner | Short | Long
- Week #4 Swim Workout: Beginner | Short | Long
July 2018
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout: Beginner | Short | Long
- Week #3 Swim Workout: Beginner | Short | Long
- Week #4 Swim Workout: Beginner | Short | Long
- Week #5 Swim Workout: Beginner | Short | Long
June 2018
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout: Beginner | Short | Long
- Week #3 Swim Workout: Beginner | Short | Long
- Week #4 Swim Workout: Beginner | Short | Long
May 2018:
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout: Beginner | Short | Long
- Week #3 Swim Workout: Beginner | Short | Long
- Week #4 Swim Workout: Beginner | Short | Long
April 2018
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout: Beginner | Short | Long
- Week #3 Swim Workout: Beginner | Short | Long
- Week #4 Swim Workout: Beginner | Short | Long
- Week #5 Swim Workout: Beginner | Short | Long
March 2018
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout: Beginner | Short | Long
- Week #3 Swim Workout: Beginner | Short | Long
- Week #4 Swim Workout: Beginner | Short | Long
February 2018
- Week #1 Swim Workout: Beginner | Short | Long
- Week #2 Swim Workout: Beginner | Short | Long
- Week #3 Swim Workout: Beginner | Short | Long
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